Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	204% 5920kcal	136% 3930kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	146% 47g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	72% 12.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	458% 596g	130g per day for Men 19-50 years
Sugars	43% 31g	377% 273g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	155% 59g	38g per day for Men 19-50 years
Protein	358% 201g	319% 179g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	0% 0μg	55.6% 500μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	216% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	63.2% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	825% 10.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	585% 2340μg	538% 2150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1342% 32.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.2% 11mg	214% 193mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2422% 363mg	685% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	87% 870mg	434% 4340mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	878% 7.9mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.1% 4μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	535% 42.8mg	650% 52mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	205% 860mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	482% 11mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1627% 11390mg	376% 2630mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	88.2% 3000mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	111% 61μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	324% 4860mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	439% 48.3mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	2.55% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.2 times more Vitamin B1, 1.6 times more Vitamin B2, 2.2 times more Vitamin B3, 22 times more Vitamin B5, 3.5 times more Vitamin E and 1.8 times more Vitamin K than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While 1 kg of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contains more Vitamin A, 1.4 times more Vitamin B6, more Vitamin B12 and 17.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C
• 1 kilogram of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• 1 kilogram of Oil Roasted Sunflower Seeds has 2.3 times more Copper, 1.5 times more Magnesium, 1.9 times more Manganese, 4.3 times more Phosphorus, 1.6 times more Potassium and 12.8 times more Selenium than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While 1 kg of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contains 5 times more Calcium and 162 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain similar levels of Iron and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.5 times more Energy, 5.6 times more Fat, 1.5 times more Saturated Fat, 1.8 times more Omega 3, 28 times more Omega 6 and 1.8 times more Fiber than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While 1 kg of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contains 2.6 times more Carbohydrate and 8.8 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors offer comparable quantities of Protein per one kilogram.